DeepSummary
This podcast episode discusses the biology of the common cold and flu viruses, how they are transmitted, and how the immune system combats these infections. Andrew Huberman explains the differences between cold and flu viruses, how they infect cells, and the mechanisms by which the innate and adaptive immune systems respond to viral infections.
Huberman provides recommendations on behaviors, nutrition, and supplementation that can enhance immune function and reduce the risk of contracting colds and flus, or help recover more quickly. He discusses the effectiveness of common preventatives and treatments like vitamin C, zinc, vitamin D, and echinacea, as well as less well-known compounds like N-acetylcysteine.
The episode also covers the role of exercise, sauna use, sleep, stress management, and supporting a healthy gut microbiome in bolstering immune defenses against respiratory infections. Huberman dispels common myths about transmission, contagiousness, and when people are most likely to spread these illnesses.
Key Episodes Takeaways
- Understand the differences between cold and flu viruses, how they are transmitted, and the immune system's response mechanisms.
- Practice regular nasal breathing and support a healthy gut microbiome through fermented foods to bolster innate immunity.
- Get adequate sleep, manage stress, and exercise at a moderate intensity and duration to enhance immune function.
- Consider supplementing with zinc and potentially N-acetylcysteine to reduce cold/flu risk or duration, but consult a doctor first.
- Moderate heat exposure through sauna use can increase immune cells and cytokine levels to combat respiratory infections.
- Be cautious about excessive exercise, as it can suppress immune function and increase illness susceptibility.
- Dispel myths about cold/flu transmission, contagiousness, and when people are most likely to spread these illnesses.
- While preventatives like vitamin C and echinacea have limited evidence, follow evidence-based practices for optimal immune health.
Top Episodes Quotes
- “There are over 160 different types of what people call the cold virus.“ by Andrew Huberman
- “The cold virus is a pretty stable virus in that it can survive on surfaces, non human or human surfaces, meaning skin, or on a table or on a glass or on a door handle for up to 24 hours.“ by Andrew Huberman
- “Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public.“ by Andrew Huberman
- “There are data to show the exercise of sufficient intensity and duration, but not excessive intensity and duration, can recruit the lymphatic system and recruit or increase the activity of the innate immune system even in the absence of an infection.“ by Andrew Huberman
- “The microbiome that exists within the mucosa of the nasal passages seems to be the most effective at combating any viruses that we encounter, especially cold and flu viruses.“ by Andrew Huberman
Entities
Product
Company
Concept
Person
Book
Service
Episode Information
Huberman Lab
Scicomm Media
1/8/24
In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.
I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.
I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu.
I discuss how to use exercise and sauna to bolster the immune response.
This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Avoid Colds & Flu
(00:01:58) Sponsors: Joovv, Helix Sleep & ROKA
(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth
(00:13:48) Spreading a Cold; Symptoms & Contagious Myths
(00:17:43) Flu Virus & Transmission; Flu Shots
(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness
(00:27:16) Sponsor: AG1
(00:28:44) Spreading Cold & Flu, Symptoms
(00:30:43) Immune System, Physical Barriers
(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold
(00:45:14) Innate Immune System
(00:53:13) Sponsor: InsideTracker
(00:54:15) Adaptive Immune System; Lymphatic System
(01:00:19) Tools: Enhance Innate Immune System
(01:06:19) Tool: Microbiome & Nasal Breathing
(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol
(01:16:13) Exercise When Feeling Sick?, Sleep
(01:21:39) Tool: Exercise & Preventing Sickness
(01:28:13) Exercise When Sleep Deprived?
(01:32:24) Tool: Exercise Recovery & Carbohydrates
(01:34:52) Tool: Sauna & Enhance Immune System
(01:42:20) Supplements: Vitamin C, Vitamin D
(01:50:58) Echinacea, Zinc